Eat healthily

Why is it important to eat healthily?

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When combined with exercise, a healthy diet can help you lose weight, lower your cholesterol, and improve your body’s daily functioning.

The Food Guide Pyramid Department of Agriculture of the United States of America (USDA) divides food into six basic groups; 1) grains 2) fruits 3) vegetables 4) meats and legumes 5) dairy 6) fats.

The USDA recommends that an adult’s daily diet include the following:

  • 3 ounce’s whole grains and 6 grains total grains
  • 2 cups of fruit
  • 2 1/2 cups of vegetables
  • 3 cups fat-free or low-fat dairy

The following suggestions are ways to choose healthy food choices and get the recommended amounts of grains, fruits, vegetables, and dairy.


Whole-grain breads are low in fat; They also have high fiber and complex carbohydrates, which helps you feel full longer and prevent you from overeating. Choose bread whose first ingredient claims to be “whole” after the grain; For example, “whole wheat” or “whole white flour”; Enriched flour or other types of flour have removed fiber and other important nutrients. Choose whole-grain bread for your sandwiches and as a complement to your meals.

eat healthily
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Avoid bakery foods that contain a lot of sugar and fat such as donuts, sweet rolls, and English muffins. because they may contain more than 50% of calories fat. Light snacks such as angel pie and gingerbread cookies can satisfy the sweet tooth without incorporating fat into the diet.

Hot and cold cereals are usually low in fat. But instant cream cereals may contain oils rich in fat or milk fat. Granola cereals may also have oils rich in fats and an additional content of sugars. Look for low sugar options for both instant cereal and granola cereal.

Avoid fried snacks such as package fries and fried tortillas. Instead, try those baked or low-fat versions.

In place of these: Try these:
Croissants, biscuits, white bread and rolls Low-fat whole wheat bread (wheat, rye and pumpernickel)
Donuts, cakes, and scones English muffins and small integral bagels
Cereals with sugar and regular granola Soft tortillas (corn or whole wheat)
Sweet cookies Oats, low-fat granola, and whole-grain cereals
French fries or fried corn flakes and crispest with butter Ginger cookies, rye, soda crackers, saline, etc.
White paste Pretzel threads (without salt) and crisps without butter
White rice Integral rice
Fried rice or pasta and rice mixes containing sauces with a high-fat content Rice or pasta (without yolk) with vegetable sauces
White multipurpose flour 100% wholemeal flour

Fruits and vegetables

Fruits and vegetables are naturally low in fat. They add flavor and variety to your diet. They also contain fiber, vitamins, and minerals.

Eat healthy
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Margarine, butter, mayonnaise and sour cream add fat to vegetables and fruits Try using the fat-free or low-fat versions of these foods. You can also use non-fat yogurt or yogurt with a low fat or herbs to dress instead.

In place of these: Try these:
Vegetables fried or served with cream, cheese or sauces with butter All vegetables raw, steamed, roasted, baked or rosette with a small amount of olive oil, salt, and pepper.
Coconut Fresh fruit
French fries, potato chip, and packet chips Baked white or yellow potatoes

Meat poultry and fish

Beef, pork, veal, and lamb – The healthiest ways to prepare the meat are baked and roasted. Lean cuts can be cooked in a pan or fried in a little oil stirring constantly. Use either a non-sticking pan or cover with non-sticking spray oil instead of butter or margarine.

Eat healthily
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Remove excess fat from the edges before cooking. Remove any grease that may fall off before eating. Select cuts with low-fat content, i.e. thin. Lean cuts of beef and lamb contain the expression “loin” (sirloin) or “round” on the label. Lean cuts of pork contain the expression “loin” (sirloin) or “leg” (leg) on their labels.

Use herbs, spices, fresh vegetables and fat-free dressings to season the meat. Avoid sauces with a high-fat content and sauces made from meat juices thickened with flour.


The healthiest forms of preparation are baked and roasted. Poultry can be cooked in a saucepan or fried in a little oil, stirring constantly. Use either a non-sticking pan or cover with cooking spray instead of butter or margarine.

Remove excess fat from the edges before cooking. The breasts are a good alternative because of their low-fat content and high protein content. Consume the goose and domestic duck only occasionally because both are high in fat.


Cooking with water, steamed, baked and roasted are the healthiest ways to prepare fish. Fresh fish should have a clear color, damp appearance, mild odor, the meat should look firm and elastic. If you cannot get good quality fresh fish, buy it frozen.

Most seafood has a high polyunsaturated fat content that is healthy. Omega 3 fatty acids are also found in some fatty fish such as salmon and cold water trout. These can help decrease the risk of coronary heart disease in some people.

Cross-over foods

Dried grains, peas and lentils offer belly sausage, involved in the digestion and storage of food, in the waste of old red blood cells and in the detoxification of the body. Lean cold meats such as turkey, chicken, and ham. Regular hot dogs or sausage. Hot dogs without fat and hot turkey.

Dairy products

Consume skim milk or buttermilk. With low-fat content in recipes for soups, sauces, and coffee, replace the cream with evaporated skim milk.

Eat healthily
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Try cheeses with a low-fat content

You can use skim ricotta cheese instead of cream cheese to sprinkle bagel threads or sauces to accompany vegetables. Use partially skim cheeses in your recipes. Use cottage cheese – 1% recipe – to cook and prepare your salads. Oaxaca cheese (pear or cheese that is frayed) is a cheese with a low-fat content that is rich in calcium and is a good snack.

Sugar-free low-fat yogurt can replace sour cream in many recipes. To maintain texture, mix one tablespoon of corn starch in each cup of yogurt you use in the kitchen. Try to mix low-fat or low-fat yogurt with fruit for dessert.

Fruit ice cream with unbleached milk is a good alternative to substitute milk ice cream. Both water-based ice cream and ordinary ice cream also have lower fat content than premium ice cream.

In place of these: Try these:
Whole milk or 2% milk Skim milk or 1% milk
Evaporated milk Skimmed-milk evaporated
Regular whey Whey made with skim milk or 1% milk
Yogurt made with whole milk Non-fat or low-fat milk
Regular cheese (examples American, Blue, Brie, Cheddar, Colby, and Parmesan) Low-fat cheese with less than 3 grams of fat per serving (example: farmer’s cheese, processed cheese and non-dairy cheese such as tofu,
Cottage cheese Low-fat, low-fat cottage cheese and peas with less than 2% fat
Regular cream cheese Low-fat cream cheese (no more than 3 grams of fat per ounce)
Regular ice cream Sherbet, fruit ice cream and ice cream without fat or ice cream with a low-fat content (no more than 3 grams of fat per 1/2 cup of ice cream).

Fats, oils, and sweets

Eating too many foods high in fat not only adds excess calories that can cause obesity and weight gain but also increase your risk factor for various diseases. Disease heart, diabetes, certain types of cancer and osteoarthritis have been associated with diets with a high-fat content. If you consume much-saturated and trans fats you are more likely to have high cholesterol and coronary heart disease.

Eat healthily
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Sweetened soft drinks such as fruit juices, fruit drinks, carbonated soft drinks, sports drinks, energy drinks, sweetened or flavored milk, sweetened iced tea, etc. Add many calories to the total number of calories you consume daily. Replace these beverages with water, non-calorie flavored water, low-fat or low-fat milk, unsweetened tea or diet soda.

In place of these: Try these:
Biscuits Bars of figs (breves), ginger cookies, and molasses biscuits
Fatty matter for confectionery, butter or margarine Oils of olive, soya, and canola
Regular Mayonnaise Mayonnaise low in fat or fat-free
Regular salad dressing Salad dressing with a low-fat or fat-free content
Use grease (even butter) to grease the pan Spray oil that does not stick

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